HOW TO DO THE ROUTINE?
Always heat 10 minutes. Do the exercises in the order that we show you. After each set, rest long enough so you can do the next with the same performance (approximately three minutes for sets of five repetitions and 1.5 to two minutes for the others)
BANKING PRESS
Hold a barbell across your chest with your palms facing forward at shoulder height. Lower it to your chest and push it up again. As a warm-up, perform three sets of five repetitions with 75 percent of the estimated maximum weight. Then do four sets of five reps at 85 percent of your maximum weight.
DOMINATED
Hangs from a bar with arms outstretched. Use a supine grip (palms back) at shoulder height. This is the starting position. Bring your chest to the bar as fast as you can, pause and take two seconds to return to the starting position.
You must do four sets of eight repetitions.